Home Workouts

First things first: Our recommended exercise band (resistance varies by color – if you’re unsure, please email us and we can assist you):

Best Exercise Bands

For all of our workouts:

  • Choose the version that you have been doing in the studio and know you can perform well
  • Make substitutions as needed
  • Add weights as needed
  • If you need it to be more challenging but do not have weight to add – slow down the tempo, include a pause and/or increase the reps
  • Perform all exercises as per usual – the first three (A1-A3) for 15 minutes at your own pace, rest a few minutes, then onto B1-B3 for another 15 minutes

WARM UP (You wouldn’t even THINK of skipping your warm up, right?)

Home Workout June 15th


A1 ½ Kneeling OH Press x 8-10
A2 Goblet Squat x 10-12 OR SA Squat x 8-10 each
A3 Planks OR Long Lever Planks x 45-60 sec

B1 Face pulls x 12-15
B2 Banded RDL x 10-15
B3 Side Plank OR Copenhagen Side Plank x 30-45 sec

Finisher: 10 Burpees, 10 Skiers and 10 Glute Bridge x 5-8 min

Home Workout June 12th


A1 Goblet Squats x 10-15 OR Elevator Squats x 6-8
A2 ½ Kneeling KB Halos x 5-6 each
A3 Long Lever Glute Bridge (feet on box) x 8-12

B1 Planks x 45-60 sec OR PUP Knee Tucks x 8-10 each
B2 Band Pull Aparts x 10-20
B3 AR Press Outs OR ½ Kneeling Chop x 6-8 each

Finisher: Get outside – walk/jog 30 sec on and 30 sec off x 6-8 rounds

Home Workout June 10th


A1 Lateral Lunges x 8-10 each
A2 Push up Variations x 8-15
A3 AR Press Out OR Lo to High Chop x 8-10 each

B1 ½ Kneeling SA Rotational Row x 8-10 each
B2 Floor Bridge OR Back ELE Marching Bridge x 10-15 each
B3 Deadbugs OR Reverse Crunch x 8-12

Finisher: Tabata Squats – 20 sec on/10 sec off

Home Workout June 8th


A1 Goblet Squat x 12-15 OR SL Squat to Box x 8-10 each
A2 Band/DB Pull Over x 10-12
A3 Plank Variations x 30-60 sec

B1 Suitcase Carry/March x 6-8 steps each
B2 SA Floor Press x 8-12 each
B3 Long Lever Glute Bridge x 10-15

Met Finisher: Mtn Climber, Skier, and RDL or Swing

Home Workout June 5th


A1 Push Up Variations x 10-12
A2 Side Plank OR Side Plank w/Hip Tap x 30-45 sec
A3 Goblet Squat OR SL Squats x 10-12

B1 Floor Bridge OR Back ELE Hip Bridge x 10-12
B2 Banded ½ Kneeling Rotational Row x 8-12 each
B3 Plank OR Rock Back Plank x 30-45 sec

Finisher: Banded Bicep Curl, Wall Triceps Extension, High Knees x 3-4 rounds

Home Workout June 3rd


A1 Split Squat OR Back Foot ELE Split Squat x 8-10 each
A2 Banded Face Pulls x 15-20
A3 Half-Kneeling Banded Press x 12-15

B1 Banded ½ Kneeling AR Press Up/Down x 6-8 each
B2 Lateral Lunge x 6-10 each
B3 RDL x 10-15

Finisher: Stair Climb Intervals x 7-10 min total

Home Workout June 1st


A1 Tall kneeling SA OH press x 6-8 each
A2 90/90 Hip Lift OR Slider Hamstring Curls x 15-20
A3 Plank OR Plank w/ Leg Lift x (30-45 sec)

B1 KB/DB Pullover x 8-10
B2 Alt. Pressure Deadbug x 6-8 each
B3 Goblet Squat x 10-12 OR Elevator Squats x 6-8

Met Finisher: Crawl, skiers, farmer marches x 3-4 rounds

Home Workout May 29th


A1 RDL OR SL RDL x 8-10 each
A2 3-Point Row OR Birddog Row x 10-12
A3 Marching Wall Sits x 12-15

B1 Suitcase Carry x 8-10 each
B2 Plank x 45-60 sec OR Plank Walk Out x 5-6
B3 SA Floor press x 8-10 each

Finisher: Bring Sally Up Challenge (see video… and direct your hate towards Jeff the next time you see him!):

Home Workout May 27th


A1 RDL OR KB Swings x 10-15
A2 AR Press Out x 8-10 OR Walkouts x 3 x 3
A3 Push-up Variations x 10-12

B1 DB Pull Over x 8-10
B2 Rear Foot ELE Split Squat x 8-10 each
B3 Face Pull + Biceps Curl x 8-10 each

Finisher: Tabata Squats 20 sec on/10 sec off x 8 rounds

Home Workout May 25th


A1 SL Glute Bridge/Marching x 10 each leg
A2 ½ kneeling Diagonal MB/KB Chops x 8-15 each
A3 3 Point Row x 8-10 each

B1 SA Band Press x 8-15 each
B2 Deadbugs OR Reverse Crunch x 5-10
B3 Lateral Lunges x 8-10 each

Finisher: Push Ups + Band Triceps Extension – up to 20 each x 3-4 rounds

Home Workout May 22nd


A1 RDL x 12-15 OR SL RDL x 8-10
A2 Floor Press x 8-10
A3 AR Press Out OR Up/Down x 4-6 each

B1 Seated Band Row x 12-15
B2 Planks OR Plank Walk Outs/Inchworms x 30-60 sec
B3 Split Squat OR Front Foot Elevated Split Squat x 8-10 each

Finisher: Burpee, Wall Sit/Biceps Curl x 3-4

Home Workout May 20th


A1 Goblet Squats OR Single Leg Squat x 8-10 each
A2 Quadruped Pull-downs x 8-10 each
A3 Planks OR Plank to Side Plank x 30-45s

B1 Split stance Band Row x 12-15 each
B2 Triceps Wall Extensions x 12-15
B3 Feet ELE Bridge x 15-20 OR Back ELE Bridge + 20 sec Hold

Finisher: Squats + Mtn Climb + 3 point Row x “Ladder” for 5-7 min
(extra details in video!)

Home Workout May 18th


A1 RDL x 12 OR Kickstand RDL x 8-10 ea
A2 2-Arm Banded Row x 12-15
A3 Plank Hold x 30 sec OR Plank w/Knee Tuck x 8-10 each

B1 Goblet Squat x 12-15 OR Elevator Squat x 6-8
B2 Floor Press x 8-10 each
B3 AR Press Out OR AR Chop x 8-10 each

Finisher: KB swings, High Knees, Plank

Home Workout May 15th


A1 Lateral Lunges x 8-10 each
A2 OH Press OR Band Diagonals x 8-10 each
A3 ½ kneeling KB/DB Chop x 8-10 each

B1 Floor Bridge x 15-20 OR SL Glute Bridge x 8-10 each
B2 SA Band Row x 8-10 each
B3 Band Resisted Dead Bug x 8-10 each

Finisher: Crawl (optional: multi-directional) 4 each direction x 4 rounds

Weekend MetCons, Baby!
Evolution:


Slider Hamstring Curls
Soccer Toes Taps
Plank with Toe Touch
Alternating Reverse Lunge
Jumping Jack Squats
Bent Over Band Row
Crossing Mountain Climbers
Squats (not recorded)

Essentials:


Feet Elevated Glute Bridge
Single Leg Toe Touches
Planks
Alternating Leg Kicks
Seated Band Row
Crossing Mountain Climber

Home Workout May 13th


A1 Goblet Squat x 12-15 OR SA Goblet Squat x 8-12 each
A2 3-Point Row x 8-10 each
A3 Deadbugs OR Reverse Crunch x 8-12
B1 Copenhagen Side Plank x 30-45 sec each
B2 Floor Bridge OR Back On Box Bridge x 10-12
B3 Push Up Variations x 10-12
Finisher: RDL/Swings, Planks, High Knees

Home Workout May 11th


A1 Split Squat OR Front Foot Elevated Split Squat x 8-10 each
A2 Banded Face Pulls x 12-15
A3 Burpee x 12-15

B1 KB Deadlift x 8-10
B2 Single Arm Band Press x 8-12 each
B3 Plank OR Long Lever Plank x 30-60 sec hold

Met Finisher: Tabata Squat 20 sec on/10 sec off x 8

Home Workout May 8th


A1 Goblet Squat x 12-15 OR SL Squat to Box x 8-10 each
A2 Band/DB Pull Overs x 10-12
A3 Plank Variations x 30-60 sec

B1 Suitcase Carry/March x 6-8 steps each
B2 Single Arm Floor Press x 8-12 each
B3 Long Lever Glute Bridge x 10-15

Met Finisher: Mtn Climber, Skier, and RDL or Swing

Essentials:


BW/Goblet Squats
Burpees (Yikes, we forgot to record these!)
Band Rows
Skiers
Band/DB Pullovers
Mountain Climbers

Evolution:


BW/Goblet Squats
Burpees (Yikes, we forgot to record these!)
Band Rows
Jumping Jacks
Plank to Side Plank
Skiers
Band/DB Pullovers
Mountain Climbers

Home Workout May 6th


A1 RDL x 12-15 OR Single Leg RDL x 8-12 each
A2 Plank x 5-6 Breaths OR Front to Side Plank x 5-6 each
A3 Band Pull Aparts x 15-20

B1 Lateral Lunges x 8-12 each
B2 Deadbug Alt Arm/Leg (arm optional) x 6-8 each
B3 Push Up Variations x 8-12

Finisher: Outside! Rain or Shine!

Home Workout May 4th

A1 Bent Over Band Row x 12-15
A2 ½ Kneeling Band Chops x 8-12 each
A3 Bulgarian Split Squats x 8-12 each

B1 Quadruped Pulldowns x 8-10 each
B2 Rock Back Plank x 8-12 each
B3 Hip Banded RDL x 10-20

Finisher: Burpees x 10 and Band biceps curls 15-20 – 4 rounds

Home Workout May 1st


A1 Goblet Squat x 12-15 OR Single leg Squat Off Box x 8-12 each
A2 Floor Bridge OR Back ELE Glute Bridge x 15-20 (+ optional 20 sec hold)
A3 Deadbugs OR Reverse Crunch x 8-12

B1 Tall Kneeling Single Arm Band Presses x 8-12 each
B2 Suitcase Carry x 10 steps each
B3 Renegade Rows x 8-12 each

MetCon Finisher: Mountain Climber + Line Hops x 15 sec each x 3-5 sets

Home Workout April 29th


A1 Split Squat OR Reverse Lunge x 8-12 each
A2 AR Holds x 5 breaths OR AR Walkout x (3 x 3)
A3 Slider Hamstring Curls x 10-15

B1 Single Arm Floor/Band Press x 8-12 each
B2 3-Point rows x 8-12 each
B3 Mountain climbers x 12-15 each

Finisher: Outside plank walk outs and squats 30 sec on/30 sec rest x 5-6 rounds

Home Workout April 27th


A1 Box Bridge x 15-20 OR Single Leg Glute Bridge x 6-10 each
A2 Wall Sits + Biceps Curl (optional) 30-60 secs
A3 Face Pulls x 12-15

B1 ½ Kneeling Overhead Press OR Push Press x 8-12 each
B2 ½ Kneeling Suitcase Hold OR Carry/Marching x 8-10 each leg
B3 Step Up x 6-10 each

Finisher: Tabata Squats 20 sec on/10 sec off x 8

Home Workout April 24th


A1 KB Banded Deadlift x 10-12
A2 SA Band Press 10-12 each
A3 Side Plank (optional + reverse fly) x 30-45 sec

B1 Burpees x 8-10
B2 3- Point Row x 8-10 each
B3 Split Squat OR Bulgarian Split Squat x 8-12 each

Finisher: Crawling (to a Starbucks Drive-Thru and back)

Evolution


1. Step Ups
2. Band Pull Aparts
3. Goat Bag RDL OR KB Swing
4. Bear Plank OR Leg Lift OR Arm/Leg Reach
5. Cross Crawl OR Line Hops
6. Push Ups – Elevated, Floor or Spiderman
7. Deadbug OR Straight Leg Lowering
8. Fast Squats

Essentials


1. Pull Apart
2. Cross Crawl
3. Goat Bag RDL
4. Line Hop
5. Deadbug
6. Fast Squats

Home Workout April 22th


A1 Step Ups x 8-12 each
A2 Bear Position Plank x 30-60 sec total
A3 Band Pullover x 10-15

B1 90/90 hip lift 4(5 sec holds) OR Roller Leg Curls x 12-15
B2 ½ Kneeling Banded AR Press OR Chops x 10-12
B3 ½ Kneeling SA Banded Row x 10-12 each

Finisher Outside – walk, run, hills, your choice

Home Workout April 20th


A1 Wall Sits (add leg lift) 30-60 sec
A2 DB Floor Press OR Back Elevated SA Press 8-12 each
A3 Deadbugs 6-8 each OR Reverse Crunch 8-15 each

B1 Hip Banded RDL OR Swings x 10-15
B2 ½ Kneeling Single Arm Band Row x 10-15
B3 Plank OR Long Lever Plank x 30-60 sec

Finisher: Tabata Mountain Climbers – 20 sec on/10 sec off x 8

Home Workout April 17th


A1 Crawling x 10-15 steps
A2 Side Plank or Side Plank W/Leg Raise x 30-45 sec total
A3 Floor Bridge OR Back Elevated Bridge x 12-15 (+20 sec hold)

B1 Single Arm Overhead Press Band or DB Press x 8-10 each
B2 2 Arm Seated Band Row x 12-15
B3 Lateral Lunge Variations x 8-10 each

Finisher: Tabata Squats 20 sec on/10 sec off x 8 rounds

Weekend MetCons, Baby!

Evolution:


Slider Hamstring Curls
Soccer Toes Taps
Plank with Toe Touch
Alternating Reverse Lunge
Jumping Jack Squats
Bent Over Band Row
Crossing Mountain Climbers
Squats (not recorded)

Essentials:


Feet Elevated Glute Bridge
Single Leg Toe Touches
Planks
Alternating Leg Kicks
Seated Band Row
Crossing Mountain Climber

Home Workout April 15th


A1 Squat and OH Press x 8-10
A2 Plank w/ DB Drag x 8-10
A3 Floor Bridge 10-15 OR Single Leg Glute Bridge x 8-12 each

B1 Banded Face Pull x 12-15
B2 Push Up Variations x 8-12
B3 Band Press Out OR Band Chops x 8-10 each

Finisher – Carry Variations 20 steps + Mountain Climbers 20 each x 5-7 minutes total

Home Workout April 13th

A1 SL Squat x 6-10 each
A2 Banded Face Pull x 10-20
A3 Side Plank Clam x 6-10 each

B1 ½ K SA OH Press (band or DB) OR Band Diagonals x 8-10 each
B2 90/90 Hip Lift (hold 3 x 5-10s) OR Leg Lift OR Slider Curls
B3 Push ups Variations x 8-10

Finisher Skiers (10 each) and Planks (20 sec) x 6-8 rounds

Home Workout April 10th

A1 Hip Banded RDL OR KB Swing x 12-15
A2 Split Stance SA Row x 8-10 each side
A3 Plank OR Leg Lift Plank OR Plank w/Slide x 30-60 sec

B1 Split Squat OR Curtsy Lunge x 8-10 each
B2 KB or Banded Pullover x 8-10
B3 Band Press Out OR ½ Kneeling Band Chop x 6-8 each

Finisher – Tabata Squats 20 sec on/10 sec rest x 8 rounds

Essentials #1:

BW/Goblet Squats
Burpees (Yikes, we forgot to record these!)
Band Rows
Skiers
Band/DB Pullovers
Mountain Climbers

Evolution #1:

BW/Goblet Squats
Burpees (Yikes, we forgot to record these!)
Band Rows
Jumping Jacks
Plank to Side Plank
Skiers
Band/DB Pullovers
Mountain Climbers

Home Workout April 8th


A1 Goblet Squats x 10-20 OR Squat + SA OHP x 6-8 each
A2 Bent Over Band Row x 10-15
A3 Suitcase Carry/March x 6-10 each

B1 Banded Floor Press OR Back on Bench 8-12 each
B2 Banded Resisted Dead Bug x 8-10 each
B3 Front Foot Elevated SS x 8-10 each

Met Finisher – Intervals Outside! 20-30 sec of work, 20-30 sec of rest x 6-8 rounds

Home Workout April 6th


A1 Hip Banded RDL OR KB Swing x 12-15

A2 Split Stance Single Arm Row x 8-10 each side

A3 Plank OR Leg Lift Plank OR Plank w/Slide x 30-60 sec

B1 Split Squat OR Curtsy Lunge x 8-10 each

B2 KB or Banded Pullover x 8-10

B3 Band Press Out OR ½ Kneeling Band Chop x 6-8 each

Finisher – Tabata Burpees 20 sec on/10 sec rest x 8 rounds

Home Workout April 3rd


A1 Lateral Lunge Variations x 8-10 each side
A2 Deadbugs x 6-8 each leg OR Reverse Crunch x 6-12
A3 3 Point Row (DB or Band option) x 8-12 each

B1 Plank 30-45s OR Plank Leg Lift 8-10 each OR Plank Walkouts 5-6 each
B2 Lying Band Pulldown x 10-12
B3 Floor Bridge or Back Elevated Bridge x 10-12
Optional +20s hold after reps are done

Finisher: Crawling – 15 steps (each arm/leg) x 3-4 sets

Evolution #3:

  1. Step Ups
  2. Band Pull Aparts
  3. Goat Bag RDL OR KB Swing
  4. Bear Plank OR Leg Lift OR Arm/Leg Reach
  5. Cross Crawl OR Line Hops
  6. Push Ups – Elevated, Floor or Spiderman
  7. Deadbug OR Straight Leg Lowering
  8. Fast Squats

 

Essentials #3:

  1. Pull Apart
  2. Cross Crawl
  3. Goat Bag RDL
  4. Line Hop
  5. Deadbug
  6. Fast Squats

Home Workout April 1st

A1 Single Arm Banded Row x 8-10 each side

A2 Goblet Squat x 12-15

OR Goblet Squat with 5 s eccentrics (slow on the way down)

A3 Bear position plank x 30-60 seconds

OR Bear Position Plank with leg or arm lift x 6-8 each side

Arm Lift/Leg Lift

B1 Half-Kneeling Single Arm Overhead Press – Band or DB x 8-10 each arm

OR band diagonals x 8-12 each direction

B2 Half-Kneeling Band Press x 8-10 each side

B3 Floor bridge x 12-20

OR Single Leg Hip Bridge on floor x 8-12 each leg

OR Back Elevated Single Leg Bridge x 8-12 each leg

Finisher Options: Tabata style (20 sec work, 10 sec rest x 8 total rounds)

KB Swings or RDL and Planks or Mountain Climbers

OR (if you did Mondays Finisher) – Get outside for some intervals. Things like:
  • find a nearby hill and walk/run up for about 20-30 seconds. Walk down and repeat 4-6 times
  • pick an object like a tree, or car or end of the block. walk quickly or run to it. walk slowly to the next object you pick. Repeat 4-6 times.

Home Workout March 30th


A1 Step Ups x 8-10 each leg

OR Step Ups to Balance x 8-10 each leg

A2 Deadbugs x 8-10 each

OR Rev Crunch x 8-12

A3 Elevated Push Ups x 10-15

OR Floor Push Ups/Deficit Push Ups x 10-15

B1 3pt Row x 8-10 each

B2 Suitcase Carry/March x 30 seconds total

B3 90/90 Hip Lift x 3-5 (5-10 second holds)

OR Hamstring Curl plate slide x 8-15

Finisher: Tabata Style 2s of work/10s of rest x 8 rounds total (4 of each)

KB Swing/Plank – Video

OR RDL/MNT. Climbers – Video

 

Home Workout March 27th

A1 Split Squat x 8 – 10 each (video coming soon!)

OR Reverse Lunge x 8 – 10 each – Video

OR Forward to Reverse Lunge x 4 – 6 each- Video

A2 Plank x 30 – 60 sec – Video

OR Long Lever Plank x 30 – 60 sec – Video

A3 RDL x 10 – 20 – Video

OR Kickstand RDL x 8 – 10 each leg – Video

B1 Side Plank OR Side Plank w/Hip Tap Variations x 30-60 sec hold, or 8-12 hip taps – Video

B2 Bridge on Floorx x 10-20 – Video

OR Back ELE Bridge x x 10-20 – Video

OR SL Back Elevated Bridge x 8-10 each – Video

B3 Banded Floor Press x 10-15- Video

Special TRX Home Workout

Note: You can skip to the 9:00 minute mark if you are familiar with the TRX exercises and don’t need the detailed instructions.

Home Workout March 24th

A1 RDL x 10-15 (start at 1:00 to skip intro) – Video
OR Hip Banded RDL x 10-20 – Video
OR SL RDL x 8-12 each side – Video

A2 1/2 Kneeling Banded Press x 8-10 each side – Video

A3 Plank or Plank with Leg Lift x 30-60 seconds – Video
OR Plank with DB Drag x 6-10 each – Video

B1 Squat x 10-20 – Video
OR Elevator Squat x 6-8 – Video

B2 Banded 2 Arm Row x 10-20 – Video

B3 AR Band Press Out x 6-10 each – Video
OR Band Chop x 6-10 each – Video

Home Workout March 22nd

A1 Step Ups x 8-10 each leg

Advanced: step up to leg raise

A2 Elevated Push Ups x 8-12

Advanced: Floor Push Ups x 10-20

Advanced: Med Ball Push Ups x 6-10 each arm

A3 Back Elevated Bridge x 15-20

Advanced: Single Leg Back Elevated Bridge x 8-12

A4 Deadbugs – Alternating legs x 8-10 each

Advanced: Reverse Crunch x 8-12

Home Workout March 20th

A1 Split Squat x 8-12 each leg

Advanced: Rear Foot Elevated Split Squat x 8-12 each

A2 Single Arm Band Row x 8-12 each side

A3 Plank (knees or toes) x 30-60 sec

Advanced: plank w/leg raise x 30-60 sec

Advanced: plank w/arm raise x 30-60 sec

A4 Wall Sit x 30-60 sec

Advanced: Wall Sit with alternating leg rise x 30-60 sec

Home Workout March 18th

A1 Squats x 10-20

Advanced: Elevator Squat (not shown) x 8-12

Directions: One rep = Squat all the way down, stand up 1/3 of the way, squat back down, stand up 2/3 of the way, squat back down, stand all the way up

A2 3 Point Row x 10-15 each side

A3 Side Planks (both knees, one knee or straight leg) x 30-45 sec each side

Advanced: Side Plank with Hip Tap (one knee or straight legs) x 8-12 each side

A4 Crawling (on knees or on toes) x 30 sec

Notes: if you do not have a long strip of flooring, you can go forward a few steps, and backwards a few steps for time.

Home Essentials Workout

This workout should be run as a circuit – 30 seconds of work, 30 second of rest. Perform all 6 exercises this way and then take a 2:00 min break. Repeat for a total of 4 rounds.
Squats
Cross Crawl
Band Row
Mountain Climber (slow and fast shown)
Bridge
Skier

Home Evolution Workout

This workout should be run as a circuit – 40 seconds of work, 20 second of rest. Perform all 8 exercises this way and then take a 2:00 min break. Repeat for a total of 3 rounds.

Squats

Burpees

Band Row

Jumping Jacks

Plank to side planks

Skiers

Band Chest Press

Mountain Climber

 

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